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8 Reasons Why You Should Have A Regular Massage

With a massage in Sydney typically costing over $100 for an hour, it has always been a very occasional treat. On my recent travels to Indonesia however, I found Balinese massages were offered almost everywhere – and the going rate worked out at somewhere between $4.50 and $12 an hour. With prices like that, I thought I’d conduct my very own experiment, which basically involved having as many massages as I could and seeing if I felt any better for it!

The first few were quite sore, probably because I had some muscle tension. By the end of the trip, the soreness had completely gone. I noticed my sleep was better (though being on holiday probably has a big part to play), I felt relaxed and I'm certain I am a bit taller!

Having got back and researched it a bit further, there are lots of reasons for having regular massages.

Paleo Primal Diet Health Benefits Massage why good for you healthy natural muscles-min

The Benefits of Massage:

1. Posture gradually improves as the muscles around the spine become more flexible and less tense.

2. Circulation is encouraged, which is good for muscle recovery and healing

3. Massage encourages deeper breathing, helping oxygen circulate encouraging healing and growth

4. Joint flexibility is increased and tension relieved

5. A calm mind is encouraged by massage along with a completely relaxed body.

6. A massage is claimed to boast alertness and improve attention.

7. The cortisol that is decreased by massage is said to boast your lymph flow and immune cells (though I think the massage I had by the sneezing, sniffing masseuse in Bali probably didn’t have such a benefit to my immune system)

8. The decrease in cortisol and increase in serotonin and dopamine provided by the massage may also reduce stress, anxiety and depression.

If only a daily massage was an affordable option!

How Often Should You Get a Massage?

The frequency of massage therapy really depends on your individual needs and goals. If you’re using massage as part of recovery from an injury or to manage chronic pain, weekly sessions may be ideal. For general relaxation or maintenance, a fortnightly or even monthly massage can still deliver noticeable benefits.

Many physiotherapists and wellness practitioners suggest a regular massage schedule is far more effective than infrequent, reactive sessions. A one-off massage might feel amazing at the time, but the cumulative effects of regular bodywork—like better posture, improved circulation, and reduced muscle stiffness—really show after a few weeks of consistency.

Types of Massage and Which One is Right for You

If your only experience with massage has been a Swedish or Balinese style, it’s worth exploring some of the other techniques available. Different massage styles offer different benefits:

  • Swedish Massage: Best for relaxation and light muscle tension. Long strokes and kneading movements help promote calm and improve blood flow.
  • Deep Tissue Massage: Ideal for chronic muscle tightness and postural problems. This style targets the deeper layers of muscle and connective tissue.
  • Sports Massage: Focuses on areas affected by sports or physical activity. Excellent for injury prevention and recovery.
  • Lymphatic Drainage: A gentle technique that stimulates the lymphatic system and helps reduce water retention, swelling, and fatigue.
  • Thai Massage: Combines acupressure, stretching, and yoga-like poses to improve flexibility and release energy blockages.

Choosing the right massage depends on your goals. If you’re unsure, start with a Swedish massage and ask the therapist to adjust the pressure and techniques based on your feedback.

Massage and the Paleo Lifestyle

Massage might not be something you typically associate with the Paleo lifestyle, but it complements it beautifully. The Paleo philosophy is centred around returning to natural movement, eating, and living habits—and massage supports this by helping to realign the body and reduce the strain caused by modern life. We weren’t made to hunch over laptops or spend hours seated in cars or on planes. Regular massage can help undo some of this damage by loosening tight muscles and allowing you to move more naturally.

Just like a good night’s sleep and eating nutrient-dense food, bodywork contributes to a holistic view of health. Massage is a restorative tool that helps manage stress, reduce inflammation, and regulate hormones—key pillars in any ancestral health framework.

Why Massage is Especially Important in the Modern World

Modern life is not kind to our bodies. From long hours sitting at a desk to digital overload and high stress levels, it’s no surprise many of us suffer from tight shoulders, headaches, back pain, and poor sleep. Massage offers a reprieve from this constant stimulation. It allows the nervous system to shift into parasympathetic mode—the “rest and digest” state—which is often neglected in our always-on culture.

Massage also encourages mindfulness. Even if you don’t actively meditate, a massage session provides a pocket of time where you’re not distracted by your phone, computer, or mental to-do list. This kind of reset can be just as powerful as a good workout or a nourishing meal.

Creating a Self-Care Routine with Massage at Home

If regular professional massage is out of reach, there are still options to incorporate massage into your routine at home. Consider investing in a few key tools:

  • Massage balls or rollers: Great for targeting specific trigger points like your back, glutes or calves.
  • Massage gun: These have become incredibly popular and are excellent for loosening tight muscles quickly.
  • Foam roller: Perfect for post-exercise recovery and improving flexibility over time.
  • Essential oils: Aromatherapy can elevate the experience and help relax both the body and mind.

Even a few minutes of targeted self-massage each day can dramatically reduce tension and improve your overall sense of wellbeing. Pair it with a few deep breaths, some gentle stretching, or meditation to amplify the effect.

Is Massage Worth the Cost?

It can be easy to dismiss massage as a luxury, but when viewed through a health and wellness lens, it becomes more of an investment. Many people spend hundreds of dollars a month on supplements, gym memberships, or fitness gear but overlook the profound impact massage can have on physical and emotional wellbeing.

In countries like Indonesia or Thailand, where massage is accessible and affordable, people incorporate it into their lifestyle far more regularly. Perhaps there’s something to be learned from this approach—massages don’t have to be elaborate spa treatments. Even a 30-minute foot or back massage can do wonders. If affordability is a concern, consider trading with a partner or friend, looking for student massage clinics, or bundling prepaid sessions for a discount.

Final Thoughts

Your health isn’t just about what you eat or how you move—it’s also about how well you rest and recover. Massage is one of those rare interventions that supports the mind, body, and soul. Whether you opt for weekly sessions or occasional indulgences, it’s a practice worth incorporating into your routine.

So next time you’re feeling stiff, anxious, or just in need of some TLC, consider booking a massage or rolling out a mat at home. Your muscles—and your mind—will thank you.

What benefits have you gained from massages? Do you regularly have them?

Curing Cancer With Sugar?

I’ve seen two examples of cancer charities fundraising by selling sweets, chocolates and cakes, just in the last three days.  It makes me so cross – and makes me realise how far we've yet to go in terms of nutritional understanding.

Can You Cure Cancer With Sugar?

From what I understand there seem to be significant links between cancer and sugar.  Apparently cancer cells require far more glucose than normal cells to grow, and studies indicate depriving cells of glucose can be effective in killing cancerous cells.  Restricting calories, such as through intermittent fasting, also appears to be effective in starving cancer cells.  Sugar also appears to have a role to play in inflammation, oxidation and the cellular damage from which cancer originates.  I've also been reading a lot about the hormone IGF  1, present in milk which appears to elevate hormone levels and may increase the risk of ovarian, prostate and testicular cancers.

So why then are charities trying to cure cancer encouraging people to consume more calories and to consume these calories through processed, dairy rich, sugar-laden products?

Whilst environmental factors clearly are a factor in many cancers, I believe by having a good nutritional base (i.e. a Paleo diet being rich in anti-inflammatory foods, with a good omega 3/ omega 6 ratio and no processed or toxin containing foods) and a good lifestyle, cancer is far less likely.

Another factor that seems prevalent in some cancers is chronic stress.  Whilst in our ancestral history stress used to be severe, but short-lived (threat of attack for example), chronic, long-term stress is now common-place.  Many examples of chronic stress seem to be in the workplace – exactly the places the cancer charities are using to sell these products!  I’d also speculate that it’s stressed workers who are more likely to want the brief satisfaction of chocolates and sweets – exactly the people who shouldn't have them!

Am I missing something, or is there something seriously wrong about trying to cure cancer with sugar?

Curing Cancer with Sugar: Fundraising Cupcakes and Cake Sales on a Paleo Diet

Understanding the Sugar and Cancer Connection

The irony of selling sugar to raise money for cancer research is hard to ignore. As more scientific evidence links sugar intake to cancer progression, it seems fundamentally contradictory to promote sugary treats as a means of supporting a cure. It not only sends a confusing message but may actually undermine public health in the long run. This paradox deserves greater attention, especially as nutritional literacy grows.

Glucose, a simple sugar, is the preferred fuel source for all cells in the body, including cancer cells. However, cancerous cells are metabolically different from healthy cells. They tend to rely far more heavily on glucose for their rapid growth and survival. This phenomenon is known as the Warburg effect, where cancer cells consume glucose at a much higher rate than normal cells, even in the presence of oxygen.

Does Sugar Feed Cancer?

It’s overly simplistic to say that sugar causes cancer, but there is growing evidence to suggest that high-sugar diets may contribute to its progression. Chronic consumption of sugar-rich foods can lead to obesity, insulin resistance, and systemic inflammation—all of which are recognised risk factors for cancer. Elevated blood glucose and insulin levels may also fuel the growth of existing tumours, making dietary sugar a potential accelerant in cancer progression.

Some researchers believe that insulin and insulin-like growth factor 1 (IGF-1), both elevated by high-sugar diets, can promote cell proliferation and suppress apoptosis (cell death), enabling cancerous cells to survive and multiply unchecked. This is one reason low-sugar and low-carbohydrate dietary protocols are now being studied as potential adjunct therapies for cancer patients.

The Paleo Diet as a Cancer-Preventative Lifestyle

While no diet can guarantee immunity from cancer, the Paleo approach is rich in nutrients that may support the body in preventing chronic disease. It eliminates processed sugars, grains, and dairy—three common dietary elements linked to systemic inflammation and insulin resistance. By focusing on whole, unprocessed foods with a low glycaemic load, the Paleo diet helps to regulate blood sugar levels and may reduce the internal environment that allows cancer cells to thrive.

  • Vegetables: Packed with fibre, antioxidants, and phytonutrients that help protect cells from oxidative damage.
  • Healthy fats: Sourced from avocados, nuts, seeds, and wild-caught fish, these fats support hormone balance and reduce inflammation.
  • High-quality proteins: Grass-fed meats and pasture-raised poultry are rich in essential amino acids and free from added hormones or antibiotics.
  • Low in sugar: With no refined sugar and minimal natural sweeteners, the Paleo diet keeps blood glucose levels stable.

Additionally, the anti-inflammatory nature of the Paleo diet may help to reduce the chronic inflammation thought to be a root cause of many cancers. Omega-3-rich foods like salmon, walnuts, and flaxseeds are known to help balance pro-inflammatory omega-6 fats often consumed in excess in modern diets.

Fasting, Ketosis, and Cancer Metabolism

Emerging research is also exploring how intermittent fasting and ketogenic diets may play a role in cancer prevention or support. When glucose availability is reduced—such as during fasting or carbohydrate restriction—the body begins producing ketones from fat. Unlike normal cells, many cancer cells are metabolically inflexible and cannot efficiently use ketones as fuel, which may inhibit their growth.

Combining a Paleo approach with elements of intermittent fasting may therefore offer a dual benefit: improved metabolic health and a less hospitable environment for cancer cells.

Why Are Cancer Charities Promoting Sugar?

The short answer may be: tradition, convenience, and fundraising effectiveness. Bake sales and chocolate drives are familiar, easy to organise, and tend to raise money quickly. But they also perpetuate the normalisation of sugary foods, particularly in settings like offices and schools—where stress and poor eating habits often collide.

By encouraging sugary indulgence in the name of charity, well-intentioned organisations may be sending the wrong message. It undermines public health education and could even contribute to the same diseases they seek to cure. The disconnect between medical science and fundraising methods is stark and long overdue for reform.

What Should Fundraising Look Like Instead?

Imagine a world where cancer charities promoted whole food lunches, sugar-free smoothie stalls, or mindfulness and stress-reduction workshops instead of cupcakes and lolly bags. These healthier alternatives may not be as instantly gratifying, but they offer far more meaningful alignment with the long-term goal: reducing the incidence and severity of cancer.

Even activities like charity walks, yoga sessions, or outdoor group fitness classes could shift the fundraising culture towards health-supportive experiences that educate and uplift, rather than fuel the problem. There’s no reason we can’t fund the cure while also promoting the prevention.

The Role of Chronic Stress in Cancer Development

It’s worth remembering that sugar isn’t the only modern culprit. Chronic stress is another significant contributor to immune dysfunction and inflammation. Cortisol, the body’s stress hormone, can disrupt hormonal balance and suppress immune surveillance—both of which are critical in catching and destroying early cancer cells.

And where does stress often live? In the workplace. The same places where chocolates are sold at desks in support of a cure are often environments marked by high cortisol, poor sleep, and nutritional shortcuts. Supporting wellness in these environments requires more than a morning tea fundraiser—it demands a shift in values.

A More Integrated Approach to Cancer Awareness

In an era where lifestyle diseases are on the rise, it makes sense for cancer awareness efforts to adopt a more integrative perspective. This includes promoting clean eating, emotional resilience, physical activity, environmental toxin reduction, and adequate sleep. A Paleo-inspired lifestyle naturally addresses many of these pillars by removing processed food, reintroducing natural movement, and encouraging time spent outdoors and in rest.

Of course, no one is suggesting that dietary change alone is a magic cure. Cancer is complex and multifactorial. But acknowledging that lifestyle plays a major role in prevention and progression is vital—and that message needs to be echoed not only in scientific literature but in how we educate, fundraise, and support one another.

Rethinking the Message We Send

We can’t claim to be serious about curing cancer while simultaneously promoting behaviours that increase the risk of developing it. Education, community leadership, and conscious consumer choices must go hand in hand. Promoting a lifestyle that lowers inflammation, regulates blood sugar, and reduces exposure to toxins should be as high a priority as any research grant.

The conversation around cancer needs to evolve—and that starts with small actions, like questioning why sugar remains central to so many awareness campaigns. If we’re truly aiming for prevention and cure, it’s time to align our actions with our goals.

What do you think about sugar-based fundraising for cancer? Have you seen more holistic or health-positive initiatives in your community? Let us know in the comments below—every conversation brings us closer to a better solution.

Magnesium

I spend a lot of time reading about various supplements, trying to work out what I should or shouldn't take.  I really don’t like the idea of taking supplements – it’s not exactly a Paleo activity we've evolved to do!  However, I know it is a lot harder not to get all of the micro nutrients we need today than ever before.  Mineral content in soils is severely depleted due to modern farming methods, meaning the produce that grows in that land and animals grazing on the land are also far lighter on mineral content. I've been especially interested in Magnesium.

I'm fairly sold on taking Vitamin D3 and fish oil, but after reading “The Magnesium Miracle” and researching the mineral,  I recently decided to buy some Magnesium Citrate.

I had a lot of blood work done recently and whilst I don’t appear to have a Magnesium deficiency my magnesium mmol/L levels look to be lower than desirable.  Magnesium is an essential mineral involved in so many of the biochemical processes in the body, it is claimed to help with sleep, stress and help regulate blood sugar levels.  It's role in insulin sensitivity is especially interesting to me, with my current weight loss objective.

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There are so many different types of magnesium supplements – I found magnesium oxide, magnesium hydroxide, magnesium carbonate, magnesium citrate, magnesium lactate, magnesium chloride, and magnesium sulfate!  I decided to try Magnesium Citrate as apparently it has a better bio availability, which means it should be better absorbed.   I believe this is the same form as found in the ‘Natural Calm” brand.

A lot of people get magnesium through skin absorption, either by bathing in Epsom Salts or apply magnesium oil – I might try this route in the future, but for now, I'll see how I fair with the supplement.  There are food sources of magnesium, such as green vegetables, bone broths, almonds and fish – but to achieve reasonable levels I'd have to eat such high amounts from the food source, that I don't think it would be realistic at the moment.

Why Modern Lifestyles Deplete Magnesium

Even when we try to eat a clean, nutrient-rich Paleo diet, magnesium depletion can still be a concern. Chronic stress, intense exercise, high caffeine intake, and poor sleep all contribute to the body using up more magnesium than usual. Add to this the consumption of sugar, alcohol, and medications like antibiotics or diuretics, and you’ve got the perfect recipe for deficiency. Unfortunately, these lifestyle factors are all too common in today’s world — even among health-conscious individuals.

Magnesium is used in over 300 enzymatic reactions in the body, playing a crucial role in energy production, nerve function, muscle relaxation, and maintaining healthy blood pressure. When magnesium is lacking, symptoms can include fatigue, anxiety, headaches, muscle cramps, insomnia, and even heart palpitations. What’s alarming is that these symptoms are often written off as “normal” parts of modern life — rather than potential signs of deficiency.

How to Spot Subtle Signs of Magnesium Deficiency

Blood tests aren’t always the best way to assess magnesium levels, since only about 1% of the body’s magnesium is found in the blood. Many people with “normal” lab results may still be functionally deficient. Subclinical symptoms can give better clues:

  • Frequent eye twitches or facial muscle spasms
  • Difficulty getting to sleep or staying asleep
  • Tension headaches or migraines
  • Restless legs at night
  • Unexplained anxiety or feelings of overwhelm
  • Muscle soreness or tightness, even after gentle exercise

If you’ve been struggling with any of these, it’s worth exploring whether magnesium might help. As always, it’s important to discuss this with your practitioner — especially if you have any medical conditions or take prescription medications.

Comparing Magnesium Supplement Types

Not all magnesium supplements are created equal. Some forms are poorly absorbed or are more likely to cause digestive upset. Here’s a quick breakdown of some of the more common types:

  • Magnesium Citrate: Highly bioavailable and commonly used for general supplementation. Can have a mild laxative effect at higher doses.
  • Magnesium Glycinate: Bound to glycine, a calming amino acid. Great for sleep, anxiety, and those with sensitive stomachs.
  • Magnesium Malate: Often recommended for muscle pain and fatigue, as malic acid supports energy production.
  • Magnesium Threonate: A newer form that may cross the blood-brain barrier more effectively — good for cognitive function.
  • Magnesium Oxide: Common but poorly absorbed. Typically found in cheaper supplements and best avoided for therapeutic use.

If you’re new to magnesium, starting with magnesium citrate or glycinate is a smart and gentle introduction. Be aware that dosages vary widely, and more is not always better. Some people thrive on just 200–300mg a day, while others benefit from closer to 500mg — depending on lifestyle and stress load.

Timing and Dosage Tips

Magnesium is best taken in the evening, as it naturally supports relaxation and can enhance sleep quality. Taking it with food can help improve absorption and reduce any risk of digestive discomfort. If you notice a laxative effect, you may be taking too much at once — try splitting your dose throughout the day or switching to a gentler form like glycinate.

Topical magnesium (magnesium oil or Epsom salt baths) is a great option if you don’t tolerate oral supplements well. Transdermal absorption bypasses the digestive system, making it ideal for those with sensitive stomachs or malabsorption issues. Magnesium chloride is the preferred type for topical application due to its high absorbability and minimal irritation.

Magnesium and Sleep

Many people report the most noticeable benefits of magnesium in the form of better, deeper sleep. It helps regulate melatonin and the parasympathetic nervous system — the “rest and digest” side of our autonomic system. If you struggle to fall asleep or wake up feeling unrested, magnesium may be a helpful part of your evening routine. Combine it with a screen-free wind-down hour and a herbal tea like chamomile or passionflower for maximum effect.

How Magnesium Supports a Paleo Lifestyle

For those of us following a Paleo approach, magnesium is one of the few nutrients that may still need a helping hand. While a whole food diet removes many of the processed culprits that deplete magnesium, soil quality today just isn’t what it was a few generations ago. Even with plenty of leafy greens, nuts, seeds, and bone broths, you may not be getting the levels your body needs to thrive — especially if you’re physically active or juggling a high-stress lifestyle.

Magnesium also supports insulin sensitivity, making it especially helpful for those on a fat loss journey or anyone managing blood sugar issues. By assisting glucose uptake into cells and helping regulate insulin, it plays a role in energy balance and metabolic health. It also complements other Paleo-focused nutrients like vitamin D3 and omega-3 fats, amplifying their effects.

Final Thoughts

While supplementing should never replace a nutrient-dense diet, magnesium is one of the few additions that many people can genuinely benefit from. Whether you’re after better sleep, less stress, improved energy, or muscle recovery, it’s worth experimenting with a high-quality magnesium supplement — or topical form — and observing how your body responds.

As always, the Paleo philosophy is about tuning in to your body, supporting it naturally, and using what works best for your unique needs. If magnesium helps you sleep more deeply, feel more grounded, and recover more quickly, then it’s a valuable part of your modern ancestral toolkit.

Do you supplement with Magnesium?  Interested to hear what benefits – or even downsides you've experienced with Magnesium supplementation!